Dr. Robin Thorpe’s World Sleep Day Top Sleep Tips

To celebrate World Sleep Day, we’ve teamed up with our Sleep Scientist, Dr. Robin Thorpe who has shared with us his top tips on sleep…

#1 – Aim for some morning sunlight (direct best but next to a bright window also helps) to kickstart circadian rhythm (biological clock) – this stimulates the brain to up-regulate many physiological systems and processes’.

#2 – Feeling sleepy or sluggish? Coffee or tea can be a way to stimulate body and mind via caffeine, however, try to limit intake in the afternoon. A short nap 10-50 min can also be helpful to combat sleepiness and also boost the immune system or make up for lost nocturnal sleep (sleep debt) or even ‘bank’ some sleep.

#3 – Keep active – aerobic or strength based exercise can reduce stress which can help sleep quality and can boost alertness during the day.

#4 – Avoid excessive food and drink close to bedtime.

#5 – Attempt to shut off from the working day – this can be difficult for most of us with work-life balance being more and more tested in recent times. However, an ‘active mind’ or work stress leading into the night can be disruptive for nocturnal sleep quality and duration.

#6 – Design and implement a ‘night time sleep routine’ that works for you, with habits to help you wind down – lower lighting, avoid light emitting devices and focus on calming based activities such as reading. Morning routines get all the hype, but night time routines should equally be as important.

#7 – Keep your sleeping environment cool, dark and uncluttered for a better chance of a good nights sleep.

 

How’s your sleep been lately? Discover our other COVID_19 related articles to help you through this difficult time.

Mental Well Being

Reducing Anxiety

Self Isolation Self Care

Working From Home

Exercising From Home

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Reference: https://www.verywellmind.com/power-napping-health-benefits-and-tips-stress-3144702